Activation Sessions

Activation sessions are mini, low intensity workouts you will do on your non TFT workout days. These micro workouts are done with a band and your bodyweight. The goal is to keep your body’s muscle building signal on. Your TFT workouts send a loud signal to your body to build muscle and lose fat, and these sessions send a bunch of little signals to do the same.

Activation Session Frequency:

  • Weeks 1 & 2= 1 time per day on non-TFT days

  • Weeks 3 & 4= 2 times per day on non-TFT days

  • Weeks 5 & 6= 3 times per day on non-TFT days

Activation Session Instructions:

  • Keep the intensity of the sessions low. You aren’t “working out”, you’re just getting a light burn in your muscles

  • Sessions should only take about 5 minutes .

  • Perform 5 exercises per session in a circuit (one exercise after the other).

  • All sessions are 1-3 sets of 10-20 reps for each exercise.

  • Pick 1 exercises from each of the 5 categories below.

  • Click on each exercise to see how it is done.

#4. Biceps

Example Workouts